5 Exercises for Core and Hip Stability by VAHVA Fitness. Many people think they are strong but they can't even comfortably hold the lunge position for longer than 10 seconds (in Movement 20XX program the goal is to hold the position for 30 seconds) without starting to shake in a bad fashion. This is because of lack of stability and strength in the hips and knees. In order to do these drills, you should first master the basic squat and lunge positions with just your bodyweight. It's a misconcepti